Skill
10 rounds:
15 seconds of strict weighted pull ups
1 minute of rest

Up an additional 2.5 to 10 pounds from last week.

We’ll be adding 2.5 to 10 pounds each week, with the goal of always finishing at least 30 pull ups across the whole interval. If at any point you aren’t able to get through 30, then cut the additional weight in half the next week.

If you aren’t yet comfortable with unassisted pull ups, then choose a band that would let you confidently get 4 or 5 pull ups per round. Once you’ve got your band set up, add a 2.5 pound weight to your body by threading an orange band through the plate and wearing it like a backpack. You can then proceed with the same pattern of loading an additional 2.5-10 pounds each week, and cutting that additional load in half if you aren’t able to finish 30 reps total. You could also consider dropping all the way back down to 2.5 pounds and reducing the size of the band that you’re using for assistance. This is an effective method of progressing from band to band.

Workout of the Day
For time:
30 devil presses
40 goblet squats
50 toes to bar
40 goblet squats
30 devil presses

20 minute time cap

If you finish before others, hold off on putting your equipment away until everyone is done. If you have to take off, let the coach know and we’ll get your equipment put away for you. We don’t want people to feel like others are packing up while they’re still working hard!

This format can look intimidating at first, but consider that it’s the same total volume as 5 rounds of 10 toes to bar, 12 devil presses, and 16 goblet squats. Not too bad, right? Worst case scenario, it turns into a 20 minute AMRAP. Scale your toes to bar to partial range of motion, or drop down to medicine ball sit ups if your joints aren’t ok with that swing.
Call time when you’re done.

standard: Med ball sit ups instead of toes to bar (20/14 lb ball), 35/20 lb dumbbell
rx: 50/35 lb
sport: 50/35 lb, single arm dumbbell thrusters instead of goblet squats
metcon: 3×4:00 on, 1:00 off